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BoostcampPNG

Wayne Industries

by Rodrigo P Ch
2 athletes joined

Program Description

This program is backed by science to deliver a efficient program in the least amojnt of time and promote Hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2026 12:11
  • Last Edited
    Feb 19, 2026 05:07
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Triceps
14.3%
Chest
10%
Lats
10%
Upper Back
10%
Biceps
9.3%
Middle Delts
8.6%
Quadriceps
4.3%
Glutes
4.3%
Hamstrings
4.3%
Rear Delts
4.3%
Abs
2.1%
Forearms
2.1%
Adductors
1.4%
Lower Back
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Chin-Up (Bodyweight)
4
AMRAP
-
3A
Bent Over Row (Barbell)
3
10-12 reps
-
3B
Dip (Bodyweight)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
5
15 reps
4 reps
-
-
5A
Bicep Curl (Barbell)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2A
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
3A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3B
Dip (Bodyweight)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
5 Sets
15 Reps
4 Reps
-
-
5A
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2A
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
3A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3B
Dip (Bodyweight)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
5 Sets
15 Reps
4 Reps
-
-
5A
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2A
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
3A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3B
Dip (Bodyweight)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
5 Sets
15 Reps
4 Reps
-
-
5A
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-